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Oatmeal vs Nattō - In-Depth Nutrition Comparison

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What are the main differences between Oatmeal and Nattō?

  • Oatmeal is richer in Vitamin B3, and Vitamin A RAE, yet Nattō is richer in Copper, Manganese, Iron, Zinc, Magnesium, Potassium, Vitamin K, and Fiber.
  • Nattō's daily need coverage for Copper is 67% higher.
  • Oatmeal has 10000000 times more Vitamin B3 than Nattō. Oatmeal has 3.025mg of Vitamin B3, while Nattō has 0mg.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Natto types in this comparison.

Infographic

Oatmeal vs Nattō infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Nattō
Contains more Calcium +171.3%
Contains more Iron +44.3%
Contains more Magnesium +342.3%
Contains more Phosphorus +126%
Contains more Potassium +1095.1%
Contains less Sodium -85.7%
Contains more Zinc +388.7%
Contains more Copper +910.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 323% 83% 75% 65% 1% 83% 223%
Contains more Calcium +171.3%
Contains more Iron +44.3%
Contains more Magnesium +342.3%
Contains more Phosphorus +126%
Contains more Potassium +1095.1%
Contains less Sodium -85.7%
Contains more Zinc +388.7%
Contains more Copper +910.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Nattō
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +47.4%
Contains more Vitamin B6 +123.1%
Contains more Folate +450%
Contains more Vitamin C +∞%
Contains more Vitamin K +5675%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +47.4%
Contains more Vitamin B6 +123.1%
Contains more Folate +450%
Contains more Vitamin C +∞%
Contains more Vitamin K +5675%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oatmeal Nattō
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Nattō Opinion
Net carbs 9.97g 7.28g Oatmeal
Protein 2.37g 19.4g Nattō
Fats 1.36g 11g Nattō
Carbs 11.67g 12.68g Nattō
Calories 68kcal 211kcal Nattō
Starch 10.37g g Oatmeal
Fructose 0g g Oatmeal
Sugar 0.46g 4.89g Oatmeal
Fiber 1.7g 5.4g Nattō
Calcium 80mg 217mg Nattō
Iron 5.96mg 8.6mg Nattō
Magnesium 26mg 115mg Nattō
Phosphorus 77mg 174mg Nattō
Potassium 61mg 729mg Nattō
Sodium 49mg 7mg Nattō
Zinc 0.62mg 3.03mg Nattō
Copper 0.066mg 0.667mg Nattō
Vitamin A 433IU 0IU Oatmeal
Vitamin E 0.07mg 0.01mg Oatmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 13mg Nattō
Vitamin B1 0.26mg 0.16mg Oatmeal
Vitamin B2 0.215mg 0.19mg Oatmeal
Vitamin B3 3.025mg 0mg Oatmeal
Vitamin B5 0.317mg 0.215mg Oatmeal
Vitamin B6 0.29mg 0.13mg Oatmeal
Folate 44µg 8µg Oatmeal
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 23.1µg Nattō
Tryptophan 0.04mg 0.223mg Nattō
Threonine 0.083mg 0.813mg Nattō
Isoleucine 0.105mg 0.931mg Nattō
Leucine 0.2mg 1.509mg Nattō
Lysine 0.135mg 1.145mg Nattō
Methionine 0.04mg 0.208mg Nattō
Phenylalanine 0.13mg 0.941mg Nattō
Valine 0.151mg 1.018mg Nattō
Histidine 0.057mg 0.512mg Nattō
Cholesterol 0mg 0mg
Trans Fat 0.003g 0g Nattō
Saturated Fat 0.226g 1.591g Oatmeal
Monounsaturated Fat 0.391g 2.43g Nattō
Polyunsaturated fat 0.426g 6.21g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Nattō
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
27
Oatmeal
20
Nattō
Mineral Summary Score
44
Oatmeal
114
Nattō

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
14%
Oatmeal
116%
Nattō
Carbohydrates
12%
Oatmeal
13%
Nattō
Fats
6%
Oatmeal
51%
Nattō

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 4.43g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 1.365g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.1)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 42mg)
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.